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Exciting Things Happening at Upward Motion

Hello from the Upward Motion Personal Training Team!



With the new year fast approaching, there are a lot of exciting things happening with Upward Motion Personal Training. As you may or may not know, we are opening up the space next door to our studio to start membership group training classes. We have a variety of classes that we're going to be starting.



These include:

•Cardio stretch
•Piloxing
•Fight Like a Girl
•X-Team Muscle Building Hour
•Brazilian Butts and Gutts
Scroll down a little bit to get a description of each of these classes and to find out more about the membership.





Here's some other things going on in the next couple of months:

2nd Annual Upward Motion Turkey Day Bootcamp

November 25th (Thursday) at 10 AM

Burn some calories before that big feast!! To Sign Up, click Turkey Day Boot-Camp

Holiday Party: December 11th from 12 AM to 2 PM

Just a fun get together to spend some time with other clients and the team at Upward Motion we'll also celebrate the holidays. We'll provide food, bring your family and come enjoy :)

We'd love to see you there if you can make it out to either of these!

Have a superb week :)

All our best,

Luis Alvidrez and the Upward Motion Personal Training Staff


Cardio Stretch:


Cardio Stretch is a fusion class that combines a mixture of exercises and fun movements to get your heart rate up, burn fat, and increase your flexibility. This is a fun class that will add some spice to your workout.

Piloxing:


PILOXING blends the power, speed, and agility of boxing with the beautiful sculpting and flexibility of Pilates. In addition to Pilates and boxing movements, the exercise incorporates the use of weighted gloves which add to the workout by toning the arms and maximizing cardiovascular health.


Fight Like a Girl

Fight like a Girl Fitness Class uses the power, speed, and cardiovascular conditioning boxing intermixed with the fun and excitement of being in a real fight. No ladies, you will not really be getting in fight with other girls, but you will feel like your in the situation and your adrenaline will help you in a fun, exciting workout.



X-Team Training

X Team Training Camp is designed to confuse your muscles into being more defined, toned, and ripped in just 90 days. This term "muscle confusion" is used to describe the true effectiveness of the program itself. By changing workout routines every 30 days, your body always has to adapt to the new workout stimulus. It's through this process that you will experience

•More definition
•Increased Strength and Tone
•Decreased Body Fat
Upward Motions Women's Butts and Guts Camp
will Reduce, Shape, and Lift those stubborn areas in your glutes, abs, and thighs. Inspired by the popular Brazil Butt Lift and its proven TriAngle Training method, you will work all three major muscles of the buttocks from multiple angles to:

•Reduce your hips and thighs, and melt away those stubborn saddlebags
•Shape your gluteal muscles and sculpt your abs for more tone and definition
•Lift your butt so it looks great from every angle
These classes will start December 5th in the studio right next door to our studio. We will be having memberships, you can sign up for a month to month membership running at $99.

TV and Weight Gain
Here's an interesting article that relates weight gain to TV watching:

By Sandy Braz

After a long day, it's tough to resist pairing your dinner with your favorite lineup of must-see TV, but new research suggests that you should rethink plopping down your dinner tray in front of the tube. Doing so may cause you to overeat.

According to the journal Appetite, 16 female volunteers ate lunch either while watching TV or without TV. When given cookies hours later, the women who ate lunch while watching TV ate significantly more cookies.

Why? According to the study, watching TV while eating could cause you to remember fewer details of what you ate and misjudge your hunger after a meal, sending you back to the kitchen for more. Add those unplanned meals up over time and you could see some unwanted weight gain.

Double booked for dinner and the next episode of The Bachelor? Write down what you eat at every meal in a food journal. This way, when you're tempted to dig into the pantry for a post-meal snack, you can figure out if it's your belly talking or just your memory playing tricks on you.



Current clients will recieve 50% off group class membership and one free personal training session if you sign up for the group classes before December 5th.

New Members will recieve 2 free personal training sessions when signing up for group classes, before December 5th.



With this membership you will get unlimited group classes for the month and a free personal training session with one of our trainers. If you're interested in this, check out our website: More information on group classes or talk to your personal trainer on how you can get a membership!

Tips to Avoid Unhealthy Eats at a Dinner Party

Hello :)
I hope you had a very Happy Halloween, lots of festive celebrating and dressing up! Next up are the winter holidays!! Around this time of the year it may be hard for some to avoid those unhealthy choices at get togethers and parties, I know it's a struggle for me. It can be frustrating when you're trying to maintain a healthy diet and exercise program, so today I'm going to be discussing tips to avoid those unhealthy choices and ways to stay on track with your dedication.


There are some exciting events coming up in the next month:

City of Albuquerque Health Fair

Albuquerque Convention Center

November 5: 8am to 3pm

2nd Annual Upward Motion Turkey Day Bootcamp

November 25th (Thursday) at 10 AM

December 5th will be the start of our new group classes! They're going to be a lot of fun, we're bringing in some modern concepts! For more information, check out the website: http://www.upwardmotionpt.com/classes.html

Burn some calories before that big feast!! To Sign Up, Call 505.268.1231 or email info@upwardmotionpt.com

We'd love to see you there if you can make it out to any of these!

Today we're also going to be talking about some more bosu ball training exercises. Also a Jamaican Jerk Chicken recipe right below that you have to try out :)

Have a superb week :)

All our best,

Luis Alvidrez and the Upward Motion Personal Training Staff


Jamaican Jerk Chicken
Here's a recipe your family is sure to enjoy. It doens't take much time either, stick it in the oven when you get home, kick your shoes off and enjoy some relaxing time. Enjoy :)



1/2 teaspoon cinnamon, ground
1 1/2 teaspoons allspice, ground
1 1/2 teaspoons black pepper, ground
1 Tablespoon hot pepper, chopped
1 teaspoon hot pepper, crushed, dried
2 teaspoons oregano, crushed
2 teaspoons thyme, crushed
1/2 teaspoon salt
6 cloves garlic, finely chopped
1 cup onion, pureed or finely chopped
1/4 cup vinegar
3 Tablespoons brown sugar
8 pieces chicken, skinless (4 breasts, 4 drumsticks)
Directions:
1. Preheat oven to 350 °F.

2. Combine all ingredients except chicken in large bowl. Rub seasoning over chicken and marinate in refrigerator for 6 hours or longer.

3. Evenly space chicken on nonstick or lightly greased baking pan.

4. Cover with aluminum foil and bake for 40 minutes. Remove foil and continue baking for an added 30-40 minutes or until the meat can be easily pulled away from the bone with a fork.



Yields: 6 servings Serving size: 1/2 breast or 2 small drumsticks

Each serving provides:
Calories: 199
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 81 mg
Sodium: 267 mg
Total fiber: 1 g
Protein: 28 g
Carbohydrates: 12 g
Potassium: 338 mg


Dinner Party Dilemma

There are always going to be the weekend dinner parties, the weekly get togethers, but what if you've been training hard to hit your goal and you don't want your investment in sweat equity to plummet with the invitation to a friend's get together. Here are some ways to save your waistline this weekend, without being a party pooper:

1.Offer to help with the menu: You don't have to announce that you're "bringing something healthy," just offer to help the host by bringing one of your favorite healthy recipes. This way, you can enjoy healthy food and provide a healthy choice for the rest of the guests.
2.Don't skip meals!: Even though you have a big dinner in your future, don't think that skipping meals is going to help you save calories. Show up to the party hungry and you could find yourself making some unhealthy choices to compensate for your hunger. Instead, stick with your usual clean diet throughout the day, perhaps scaling pack on portions as the evening nears, so that you can save a little room for the evening meal.
3.Exercise!: Today is not the day to skip a workout, so make it a priority to hit the gym. Not only will you get your metabolism soaring, which will help blast calories throughout the day, but you'll also tone your muscles before slipping into the outfit that is sure to be a show stopper.
4.Hydrate, hydrate, hydrate: Keep water nearby at all times. For every sip of wine, take three to four sips of water. This will help your drink last longer, plus it will keep you hydrated and feeling full throughout the night so you're not tempted to snack or overload your plate.
5.Be gracious: While other guests may be loading their plates with all the trimmings, you want to find a balance between sticking to your goals and not offending the host. How do you do this? Have a plan. If you're encouraged to "eat more," simply thank he host and say the food and portions are perfect and hitting the spot. Letting your host know that you're enjoying the meal is a great way to make everyone feel more comfortable.

Get Up off that Chair

Healthy Breakfast Cookies:

Could it be?? A healthy cookie?!.. Yep.. I know, it's a little surprising, but these cookies can help you start your day off right with a good amount of carbs and protein. Cook them up and see for yourself:

INGREDIENTS:
· ½ cup olive oil
· ½ cup Sucanat
· 4 egg whites
· ½ cup agave nectar
· 1 tsp vanilla extract
· ½ cup unsweetened
applesauce
· 3 cups large whole grain oats, unprocessed
· 2 ½ cups Nutri Flour Blend (or 1 ¾ cups all-purpose flour and ¾ cup wheat bran)
· ½ cup ground flaxseeds
· ¼ cup sesame seeds
· ¼ cup poppy seeds
· 1 tsp baking soda
· 1 tsp cinnamon
· 1 cup raisins (or other dried fruit)


INSTRUCTIONS:

1. Preheat oven to 350ºF. Line baking sheets with parchment paper.

2. Beat olive oil and Sucanat until creamy. Beat in egg whites, one at a time. Add agave nectar and vanilla. Stir in next 8 ingredients, then stir in raisins.

3. Place ¼ cup dough for each cookie on prepared baking sheets. Flatten slightly.

4. Bake in preheated oven 20 to 25 minutes, until golden brown.

NUTRIENTS PER SERVING:
Calories: 220, Total Fats: 9 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 70 mg, Total Carbohydrates: 33 g, Dietary Fiber: 6 g, Sugars: 13 g, Protein: 6 g, Iron: 2 mg

Get Off your Chair and Do Something

Do you find yourself sitting a lot more than you'd like to? According to the British Journal of Sports Medicine, long periods of inactivity are being linked to serious long term health problems, even people who regularly exercise. This study was conducted in Austrailia and showed that a sedentary lifestyle-described as sitting for prolonged periods of time during hours that you're awake, such as desk work, long-distance driving or extended leisure time, could have serious long term health effects such as breast cancer, weight gain and metabolic syndrome. These could lead to type 2 diabetes or cardiovascular disease.



The solution is moving more by fitting small bursts of activity in throughout your day. Maybe fit a short walk in every few hours, do yoga at your workplace or send your next report to the printer way accross the office. Here are some other tips to try:

1. Walk the stairs in your office for three sets (one set equals a full walk up and then back down.)

2. Take advantage of lunch-hour fitness classes at your workplace or a nearby local gym. This is a great way to refresh your mind and break up your day so it won't seem so long.

3.Organize a lunchtime walking or running club with a small group of coworkers. Include a few sets of plyometrics at a nearby park or in the parking lot.

4. Whether it's during every television commercial, or everytime the phone rings at the office, have a cue that helps you remember to get up and move around.

5. If you're on a long road trip, try to pull over (when it's safe, of course) at least once an hour to stretch your muscles and activate circulation.

Try these tips, they'll help shorten your days and get your endorphins going, which will make you happy. No more grumpy work day for you :)

Good Ways to Sail through the Cold Season

Yummy Mexican Stir-Fry Recipe

Here's a fun fact for you chili eaters: Spicy chili peppers can boost your metabolism, thanks to the chemical called capsaicin which ups the heat in your body and acts as an appetite suppresant. With that said, here's a recipe that you're sure to love and it's really good for you too!

Ready in 20 minutes: Makes 4 servings


•2 Tsp olive oil
•16 oz lean turkey breast, cut into bite-size pieces
•1 garlic clove-minced
•1 cup of chopped onions
•1 can (7 oz) sweet green chilis-drained
•1 medium red bell pepper-chopped
•1 Tsp minced jalapeno pepper-optional
•1/2 cup tomato sauce-low sodium
•1 Tsp chili powder
•2 Tbsp chopped fresh cilantro
•1/2 cup brown rice or leavy greens-optional
1. In a large skillit over medium-high heat, heat the olive oil, add turkey and saute until cooked through, approx. 7 minutes; remove turkey from pan and set aside.


2. To the pan, add garlic, onion, sweet chilis, red pepper, jalapeno, tomato sauce and chili powder. Cook until onion softens, approx. 5 minutes.


3. Add the cilantro and return the cooked turkey to the pan; simmer 2 to 3 minutes until heated through. Serve immediately over brown rice or leafy greens.


Nutrition per serving (without rice or greens)

Calories: 200
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 67 mg
Sodium: 278 mg
Total Carbs: 11 g
Fiber: 3 g
Sugars: 1 g
Protein: 28 g

Boost your Immune System

You may not be able to see it, but deep within that body of yours, your immune system protects you against bacteria and even workout injuries. Help keep it functioning at its best by eliminating the root causes of inflammation (an inteernal process that can throw your body off and cause your body to turn on itself, resulting in illness.) Here are some strategies to limit inflammation and keep you strong on your feet:

•Get Active: Not only has regular exercise been shown to have an anti-inflammitory effect in your body, but it can also help to reduce visceral fat, which hardens your arteries and causes inflammation to rise.
•Avoid inflammation-causing fats from processed and fried foods:New research shows that those who eat the most trans fats have an increased risk of iscemic stroke (Ischemic stroke usually results when an artery to the brain is blocked, often by a blood clot or a fatty deposit due to atherosclerosis).. Stick with your clean diet.
•Stock up on foods that are high in Vitamin D: Fish, eggs and fortified dairy products are great. Vitamin D deficiency is associated with increased inflammation, even in those who are healthy, published in a study last year.
For more informative articles like this, pick up an Oxygen Fitness Magazine. They have a lot of good articles that pertain to people looking to becoming more fit.

Our Website, check it out:
http://www.upwardmotionpt.com/

Jump Training

Plyometrics is another name commonly used for jump training, or "plyos" for short. Plyometrics is a form of exercise that is repeated shortening (i.e. jumping) and lengthening (i.e. rebounding from the jump) of the muscles and allows the muscles to contract to maximum power in as short a time as possible. The time between these two processes is called the amortization phase. The faster the amortization phase the quicker the exerciser will perform and the more explosive they will become. Ground contact time is a good indication of how quick the amortization phase is.


An easier way to break down plyos is in the types of strength it takes to perform certain types of movement. Starting strength is the ability to overcome inertia and perform concentric motion during the jump. Stopping strength is the ability to absorb the force of the concentric motion. This type of motion is eccentric motion. Elastic strength is the ability of the muscles to start and stop and move in another direction and combines the starting and stopping strength.


Plyometrics are great for athletes because it improves
speed in and out of breaks, improves your vertical jump and helps with overall speed of athletic movement during competition. Plyos should be done at the beginning of workouts when energy levels are high because maximum efforts can be performed. There can either be a set number of reps to be done or a time limit set at the beginning around 30 seconds to a minute.


A simple plyometric drill for the lower body is pepper jumps performed by hopping in place moving the ankle joint only slightly, keeping it in a plantar flexion position, and repeating the jumps as fast as possible for 30 seconds. One drill involving the core is a medicine ball chest pass. This is performed with a partner and done in a sit up position held at about 45 degrees. The partner passes the medicine ball to the exerciser and backwards movement is prevented by flexing the abdominals. The ball is immediately passed back to the partner and this is repeated for a selected number of repetitions. The ultimate goal of plyometrics is to decrease the time of the amortization phase and perform the exercises with high intensity and quickness. Please feel free to leave any comments you have or questions. Any and all feedback is greatly appreciated.


www.upwardmotionpt.com

Training for a Road Race

The Duke City Marathon is coming up on October 17th. That's only six and a half weeks away! Now is the time to design a simple running program that can take you from where you are now to your goal time or distance. The Duke City Marathon offers: a marathon, a marathon relay, a half marathon run, a half marathon walk, a 5k run, a 5k walk, and a one mile walk for cancer called the Miracle Mile. There are races or walks for all ages and levels to participate in.

We are going to focus our attention on creating a 6 week training program for a 5k race. During the beginning of the training we start off easy, taking the time to ease our body into the work we're ultimately preparing it for. In this model we are going to be training one day and resting the next day throughout the program in order to provide our muscles with adequate time to recover.

During week one we concentrate on walking and completing the distance of the goal race. This is both a mental and physical base for our training. After the distance is achieved by walking we should start to incorporate more running into the program by doing run/walk intervals for about a minute each. We slowly increase the running time and decrease the walking time until 5 minutes of jogging can be performed by the second week.

Once were jogging consistently, the time that we can run without stopping should increase about 5 minutes each week until 30 minutes of continuous jogging can be performed. Intervals can be changed from walk/jog to jog/run and this will help improve your time in the race. During week 5 it is the time to try to push yourself and explore the depths of your mental endurance as this is the last week to push your body and increase muscle and cardiorespiratory endurance.

When you've made it to week 6 the race is just around the corner and its time to focus on getting your body into optimal race condition. Go on 20 to 30 minute jogs to keep your endurance up. When race day comes fuel your body with carbohydrates and healthy fats and drink plenty of water. Good luck with your programs and let the professionals at Upward Motion Personal Training know if you need any assistance.

www.upwardmotionpt.com